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Jogging, walking and swimming help loose weight

I am a married female. Height is 5'4inches age 30yrs. My weight is 82kg. Kindly suggest how to loose weight?
(August 14, 2008)

You have to reduce around 25 kgs to reach your ideal weight. Weight loss is easy to achieve with exercise, diet and lifestyle changes. Regular exercise or workout session helps a great deal in weight loss. Hit the gym or opt for other techniques that fail to require any work out equipments, such as jogging, walking and swimming. About thirty to forty five minute workout everyday brings about weight loss.

At least five days exercise session is essential. Aerobics is a form of cardiovascular exercise that aids in losing the extra pounds. Weight training, in conjunction with cardiovascular exercises proves beneficial in weight loss.

Reduce your daily intake by opting for nutritious foods. Avoid skipping meals, especially breakfast. Missing breakfast increases the intake, by the end of the day. Control your hunger pangs by eating a healthy breakfast. A combination of cereal and pulse (lentil soup and whole grain cereal or bread) in the breakfast provides satiety and decreases intake. A snack at mid morning helps in keeping away hunger. It also decreases the quantity of meal at lunch. A teatime snack precedes dinner. Avoid saturated fats in the diet, such as margarine in sandwiches and salads, butter in casseroles and so on. Junk foods such as burgers, pizzas and French fries are not preferred. Carbonated beverages and fizzy drinks provide calories. They are devoid of any nutrients.

Opt for unsaturated fats, such as olive, groundnut, flaxseed, sunflower and safflower oil. Bagels, muffins, flavoured yoghurts, cheese sticks and other calorie dense low nutrient foods are not recommended. Fruit juices are loaded with sugar. Opt for honey as a sweetener, instead of sugar. Fresh fruits are better substitutes for fruit juices. Avoid milkshake and protein shakes. Whole grains and brown rice are better than refined and polished rice. Millets, quinoa and barley are better alternatives for brown rice. Avoid sweets, chocolates and desserts, such as souffl├ęs, pastries and cakes. Opt for fruit salads.

Fresh veggies and raw fruits provide a lot of dietary fiber, which provides the feeling of fullness. They also supply phytonutrients, vitamins, minerals and antioxidants that aid in the prevention of degenerative diseases, such as osteoporosis, atherosclerosis, cataract and so on.

Increase your physical activity by opting for the stairs, rather than the elevator. Walk to nearby areas or shopping spots and do not use your vehicle. Do not hit the bed, right after meals. Leave a gap of at least two hours before retiring to bed.

Submitted by M S on August 14, 2008 at 08:04


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